CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Two sets of:

Row or Run x 60 seconds (nasal breathing only)

Dumbbell Waiter’s Carry x 50-feet per arm

Dip Support Hold on Parallettes or Rings x 30 seconds

Three sets of:

Strict Ring Pull-Ups x 5-6 reps @ 4111

Rest 15 seconds

Band-Resisted Lat Pulldowns x 15 reps @ 1111

(rotate hands from pronated to supinated as you pull down)

Rest 2 minutes

Metcon

The Running Dead (Time)

For time:

1600 Meter Run

50 Deadlifts (225/155 lbs)

50 Calories of Assault Bike

50 Dumbbell Box Step-Overs (55/35 lb DBs)

1600 Meter Run

Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.

FITNESS:

For time:

1600 Meter Run

100 Double Kettlebell Sumo Deadlift

50 Calories of Assault Bike

50 Dumbbell Box Step-Overs

1600 Meter Run

*YOU MAY ALSO COMPLETE 2 ROUNDS – DIVIDING THE REPS IN HALF.
The Running Dead Masters Version

Time Cap: 35:00